Feb ’21

Angel Oak CrossFit – Strength & Conditioning

Warm-up

Bench Press Warm-up (No Measure)

A. 2:00 Aerobic Warm-up

B. Pec Roll/ Banded Shoulder Stretch

C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM

Strength

Metcon (Weight)

Incline DB bench press

@ 31×1

10 reps x 4 sets

Rest 1:00

Strength

Metcon (Weight)

2 sets:

10 skull crushers

10 tricep kickbacks

Conditioning

Metcon (No Measure)

EMOM20

Min 1: max effort meters (any machine)

Min 2: ME KBs

Min 3: ME reverse lunges

Min 4: rest